Runner's knee, patellofemoral pain syndrome (PFPS), is a common ailment among runners and athletes that can hinder training progress and lead to discomfort. It occurs when the cartilage underneath your kneecap becomes irritated, resulting in pain around the kneecap area. At Velo Sports Rehab, our treatment strategies for runner's knee include Active Release Techniques, Instrument-Assisted Soft Tissue Manipulation, and therapeutic exercises.
Here are some ways you can prevent Runner’s Knee:
Proper Footwear:
Investing in the right pair of running shoes is crucial for preventing runner's knee. Ill-fitting or worn-out shoes can contribute to poor alignment and increased stress on your knees. Visit a specialty running store to get properly fitted for shoes that suit your foot type and running style. Additionally, consider replacing your shoes every 300-500 miles to ensure optimal support and cushioning.
Gradual Progression:
Avoid the temptation to increase your mileage or intensity too quickly, as this can overload your knees and lead to injury. Instead, adhere to a gradual training plan that allows your body to adapt gradually to increased demands. Incorporate rest days into your schedule to give your muscles and joints time to recover and rebuild strength. Cross-training activities like swimming or cycling can also help reduce the strain on your knees while maintaining cardiovascular fitness.
Strengthening Exercises:
Building strength in the muscles surrounding your knees can help stabilize the joint and reduce the risk of runner's knee. Focus on exercises that target the quadriceps, hamstrings, hips, and glutes, as these muscles play a crucial role in supporting proper knee alignment. Incorporate exercises such as squats, lunges, leg presses, and clamshells into your workout routine to build strength and improve overall stability.
Flexibility and Mobility:
Maintaining good flexibility and mobility in your muscles and joints is essential for preventing runner's knee. Tight muscles, particularly in the hips, hamstrings, and IT band, can alter your running mechanics and increase stress on your knees. Incorporate regular stretching and foam rolling sessions into your routine to loosen tight muscles and improve range of motion. Pay special attention to stretching the quadriceps, hamstrings, calves, and IT band to help alleviate tension around the knees.
Proper Running Technique:
Lastly, paying attention to your running form can help reduce strain on your knees and lower the risk of developing runner's knee. Focus on maintaining a relaxed posture, with your shoulders back, chest open, and core engaged. Land with a midfoot strike directly underneath your body, rather than overstriding, which can increase impact forces on your knees. Additionally, aim for a cadence of around 170-180 steps per minute to promote a more efficient and biomechanically sound running gait.
If you find yourself dealing with knee pain despite efforts to prevent or self-treat the problem, don’t hesitate to contact Velo Sports Rehab for help! We are here to help you return to running and to help you perform at your highest level.